Monthly Archives: December 2014

Simple Ways to Reduce Neck Pain

Posted on by

Simple Ways to Reduce Neck PainHave you ever seen someone use a bow and arrow? There’s a tremendous amount of tensile pressure involved in pulling back the bowstring before the arrow is released. In order for the arrow to hit its mark accurately, the bowstring has to be incredibly tight.

Those of us with chronic neck pain can identify with this, because that’s often what a tense neck feels like — pressure, pain, tightness.

That’s why we’ve put together this list of strategies to reduce neck pain and help loosen up a tense neck.

Get a Massage
In addition to helping relieve stress, a good massage is an excellent way to reduce neck pain and improve mobility. Make sure you go to an experienced professional. They’ll cost more, but the benefits you receive will be worth it. There are times that neck pain is caused by muscle issues in different parts of your body, including the back. Neck pain can also be caused by the tightening of your body’s fascia, which is a thin layer of tissue that runs throughout your entire body, covering your muscles and organs.

Stretch or Practice Yoga
Another way to combat tight muscles and tight fascia is to stretch or practice yoga regularly. To follow are some simple stretches and exercises you can perform during the day …

The TV Stretch
Retract your shoulder blades by sitting on the edge of your chair. Next, lengthen your spine, extending it as if you were growing taller. Put your hands on your lap and gently move your shoulders back, “pinching” your shoulder blades together. Hold for about 30 seconds, and remember not to overdo it. Repeat at least one more time.

Mimic a Turtle
If you’ve been sitting at your computer or driving for more than 45 minutes, this is an excellent strategy to help reduce neck pain. When in either of these seated positions for too long, most people tend to project their heads forward toward the computer screen or windshield. When a person does this, it puts stress on the back of the neck (remember your brain and skull are about ten pounds). In addition to neck pain, this can also cause headaches, which of course cause neck pain, too.

The turtle technique strengthens your neck and back muscles, and helps you form a new sitting habit with better posture. When typing or driving, think of yourself as a turtle “retracting” your head into your shell. Keep a level chin, move your head back and flatten the curve in the back of your neck. Hold this position for about 5 seconds, and repeat 10 times. When retracting your neck, do not retract down into your shoulders, as that will compress your neck. Instead keep your shoulders relaxed and remember not to force anything when performing the turtle technique.

Neck Roll
Although you can’t make a sandwich on it, you’ll enjoy the neck roll just the same. Simply, and gently, drop your chin to your chest, and slowly roll your neck to the left, to the back, and then to the right and back down in a smooth motion. Repeat in the opposite direction. Remember to keep your body straight when doing this, and not to lean into the neck roll with your shoulders or upper torso. Continue rolling one way and then the other until your neck feels more loose.

Use a Supportive Pillow
Most people have grown accustomed to sleeping on foam pillows, or even down feather pillows that offer no support. Using a pillow like the Natural Comfort Pillow helps relax the muscles of the neck to reduce tension, which reduces neck pain. And with less neck pain comes better sleep. Our pillow helps keep your spine in alignment, too!

Although these strategies can help reduce neck pain, it’s always a good idea to speak with a medical professional before embarking on any type of new exercise regimen, or if you’re experiencing chronic neck pain.

Learn more about how our pillow can help with neck pain and help you sleep better.

Thank you for visiting Natural Comfort Pillow!

The Top 6 Causes of Insomnia

Posted on by

Top Causes of InsomniaIn a recent article, What is Insomina?, we defined the different types of insomnia and touched upon some common causes and symptoms. Today, we’re going to take a closer look at the many different factors that can cause insomnia. There are over ten major causes, including stress, medication and anxiety. Being aware of the causes gives you the ability to make life changes (sometimes extremely simple ones) that can help you get a better night’s sleep on a consistent basis.

In all of these cases, seeking help from a medical professional, as well a trusted friend or family member, is highly advised. Here’s our list of the top 6 causes of insomnia, in alphabetical order …

Anxiety
Everybody suffers from anxiety sometimes. But some of us have more severe anxiety disorders, like post-traumatic stress disorder or constant worry that may be disruptive to our sleep and cause insomnia.

Caffeine (Nicotine & Alcohol)
Caffeine and nicotine are stimulants. Refrain from drinking coffee in the late afternoon or evening. And although alcohol is a sedative that can initially make you sleepy, it also stops your body from entering the deeper stages of sleep, causing you to wake up during the night.

Depression
With depression, you might suffer from insomnia or actually sleep too much.

Medical Conditions
Chronic pain, arthritis, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson’s disease, Alzheimer’s and other medical conditions can cause insomnia.

Medications
There is a lineage of prescription drugs that can cause insomnia. They include medications for depression, allergies and high blood pressure. Here’s a partial list of some of the meds that can cause insomnia:

  • ACE Inhibitors
  • Alpha-blockers
  • ARBs
  • Beta-blockers
  • Cholinesterase Inhibitors
  • Corticosteroids
  • H1 Antagonists
  • SSRI Antidepressants
  • Statins

Stress
Like anxiety, everybody has stress in his or her lives. How we perceive the stressful event is often what drives how stressed we actually feel. If we’re feeling like stress is a heavy weight on our back, it can cause insomnia.

In addition to the issues listed above, another factor that can lead to insomnia is sleeping on an unsupportive/uncomfortable mattress or pillow. If this is the case, we suggest finding a mattress that supports your body and trying a supportive pillow like ours. Learn more about how our pillow can help you sleep better.

Thank you for visiting Natural Comfort Pillow! We wish you a good night’s rest!

Yoga Can Help with Neck Pain Issues

Posted on by

Yoga Can Help with Neck PainMost people know that yoga is an excellent way to improve one’s health. It provides the body with low-impact exercise that can increase strength, flexibility and improve one’s state of mind (much like meditation).

But did you know there are specific yoga poses that can help with neck pain? Plus, there are certain yoga poses, like savasana, which require neck support to ensure your muscles can relax instead of tensing up. Let’s take a look at some neck-friendly yoga poses and some easy ways to support your neck while you do yoga — and while you sleep!

Yoga Exercises the Strengthen the Neck
We’ve put together some of our favorite yoga poses that strengthen and stretch the neck. If you frequent yoga classes, you can also speak with your instructor for additional poses and tips on your form. Please be advised, that although these yoga exercises can help with neck pain, they do not replace the care of a medical professional.

Breathing & Posture
Let’s start with an easy one, which isn’t really a yoga pose, but is extremely helpful all the same. Breathing deeply and mindfully is an effective way to relieve neck tension, which can be a cause of neck pain. Shallow breathing causes neck muscles to contract, while deep breathing moves the contractions into the diaphragm where it belongs. It can also help relax your body as a whole, and help bring composure to your mind.

While breathing deeply into your diaphragm, focus on your chest and collarbones. Be sure to broaden the collarbones, which in turn will raise your chest, helping your body align. Check shoulder blades and be sure to relax them if they’e raised towards your ears.

With posture, make sure your chair and desk at work are ergonomically correct. We’ve got some tips for this, as well as how to improve your posture while standing and walking in our article, Tips for Better Spine Alignment.

Savasana (Corpse Pose)
Another simple pose, all that savasana requires is for you place your body in a neutral, supine position. In other words, lie on the floor. Adjust your back and neck until they are straight, hands facing upward at your side, and your feet slightly apart. In order to accomplish the neutral position, you will need support for the head and neck. Our pillow does an excellent job of this, and is perfect for yoga.

Cat Pose & Cow Pose
With cat pose, the first think you’ll need to do is get on your hands and knees. Use a yoga mat if you have one. Then, exhale while rounding your spine towards the ceiling, gently bringing your head in toward the chest. Cow pose is a “continuation” of cat pose. Simply inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Sequentially continue these two poses for a couple of minutes.

Downward Dog at the Wall
Face a wall, and place your hands on the wall at waist height. Take small steps backward into a “table top” position. Your feet should be directly under your hips. Lift your sitting bones towards the sky and press your hands towards the wall. If your hamstrings feel too much tension from the stretch, it’s a good idea to bend your knees slightly. Hold the position for six long, deep breaths, while putting your attention on opening the chest and lengthening your spine.

The Clock (Pec Stretch)
Another good yoga pose that can help with neck pain is the pectoral stretch. First, stand along side a wall with your right hand pointing in the 12 o’clock position (arm should be straight, touching the wall). In slow motion, move your hand from from the 12 to 3 o’clock position. Take your left hand and place it on the right side of your rib cage. Breathe in deeply, and as you exhale “pull” the rib cage forward without moving the right arm. Your front, right shoulder should feel the stretch, or possibly down your right arm. Hold for six deep breaths. Once done, repeat the pose on the other side of your body. If you experience any tingling in either arm, move away from the wall until the sensation goes away, or stop the pose immediately.

The more you do these poses, the better off your neck will be! Another way to easily reduce neck pain is to use a supportive pillow …

Support While You’re Sleeping
Just as in the savasana pose, The Natural Comfort Pillow supports the neck, as well as spine alignment, while you sleep. Even better, it works for back- and side-lying sleepers. Supporting the neck while you sleep can go a long way in loosening muscles instead of them tightening up. Learn more about how our pillow.

The Connection Between Sleep & Migraines

Posted on by

The connection between sleep and migrainesIn previous articles, we’ve talked about how to reduce migraines through diet and how to decrease migraines by improving neck and shoulder health. In this article, we’ll cover the connection between sleep and migraines, as well as a handful of simple strategies to improve the quality of your sleep — which in turn can reduce migraine occurrence.

What is the Connection between Sleep & Migraines?
Did you know getting too little, or too much sleep can cause a migraine? Anyone who experiences insufficient sleep knows that it can be a vicious cycle, because lack of sleep is causing a migraine, which in turn causes poor sleep. Sometimes it may appear that you’re getting enough sleep, based on the number of hours you spend in bed. But if you’re waking up with a migraine, feeling run down and unrested, there’s a good chance that the quality of your sleep was poor.

STRATEGIES TO HELP YOU SLEEP BETTER
If you’re experiencing poor sleep and migraines, it’s always a good idea to speak with your health practitioner. That being said, here are a few simple strategies you can employ to improve your sleep quality …

Experiment with Sleep Length
If getting five or six hours of sleep has you waking up with a migraine, you might need to get to bed (or stay in bed) an extra hour or two. On the flip side, if you’re getting nine or ten hours of solid sleep, but waking up with a migraine, try getting up an hour or two earlier.

Avoid Electronic Devices Before Bed
We know, easier said than done. But if you’re not sleeping well, isn’t it worth missing an hour of email, Facebook or your favorite game in exchange for a good night’s sleep?

Establish a Pre-sleep Routine
The more ritualistic you make your pre-sleep routine, the more meditative and calming it can become. It’s not just about what time you brush your teeth and what time you go to bed. It’s also about what you’re doing in those in-between moments.

Get Meditative & Mindful
Continuing on our previous point, things like deep breaths, reading a calming book or listening to soothing music can help put you in a more Zen-like state that’s more sleep friendly. Meditation and listening to binaural beats is also very effective.

Darken Your Bedroom
Get rid of night lights, and make sure your blinds and curtains block out most or all of the light emanating from outside.

Implement Standard Sleep Hours
Go to sleep and get up at the same time as much as possible. Once you’ve created a consistent routine, your body will have an easier time sleeping. This includes weekends!

If You Nap, Keep it Short
Naps should last between 15-30 minutes. Longer times may affect your sleep at night.

Avoid Late Night Stimulants
Stay away from coffee, soda or anything caffeinated. It’s also a good idea to refrain from intense exercise late at night. Heavy meals, alcohol and nicotine are also stimulants that can disrupt your sleep.

Become a Fan of Your Ceiling Fan
It’s a great way to create a natural sound dampener, which masks distracting noises during the night.

Check Medications
Some drugs can interfere with sleep. If you’re unsure, speak with your health practitioner to see what the side effects are regarding your medications.

Use a Supportive Pillow
As the makers of the Natural Comfort Pillow, we know how important a role your pillow plays in the quality of your sleep. A supportive pillow can help reduce the neck joint and muscle “triggers” that can pre-empt a true migraine. Learn more about how our pillow can help you sleep better.

Thank you for visiting Natural Comfort Pillow. We hope these tips help reduce your migraines and improve your sleep!